Name: Playbook - Ryan Hall - Chest 1
Uploaded: 2021-12-20T16:58:27.211Z
Duration: 45 min
Description: Chest 1

DM-X

KILLER! Loved it💪🏾💪🏾💪🏾💪🏾

D. Cole

Chest Day: 

-1 set Barbell Bench Press warm up. 2 minutes rest.

-1 set Barbell Bench Press at the weight you can do 4 reps but only perform 2 reps. 2 minutes rest.

-2 sets Bench Press Heavy Holds for 4 reps with 90 seconds rest between each.

-7 sets Barbell Bench press as much weight as you can perform 3 reps. 90 seconds rest between each set.

-10 sets In Hole Bench Press shoot for reaching failure at 6 reps. 1 minute rest between sets.

-10 sets Incline Single Arm Press shoot for reaching failure at 15 reps. 45 seconds rest between each.

-10 sets Single Arm Flys superset with Cable Rope Ab Curls to failure using a weight you can do about 15 reps. Shoot for reaching failure at 15 reps. 45 sec rest

-Begin chest day with just the bar. Focus on proper form (shoulders back, pull the bar apart, squeeze the bar hard, keep your core tight, squeeze your glutes).
--Gradually add weight to the bar until you hit your working weight

Bench Press Warm Up (Bar Only)

-Retract your shoulder blades hard (picture squeezing a pencil between your shoulder blades). 
-squeeze the bar hard
-squeeze your glutes hard
-visualize ripping the bar apart as you bring the bar down
-keep your core stable
-have the bar touch just below your pecs
-press the weight up and in a bar path that finishes in line with your eyes

Barbell Bench Press

-perform the same way as a standard bench but with as much weight as you can pick up. Hold briefly for 2 seconds then set back down

Bench Press Heavy Holds

-perform as you would a normal bench press but only move the weight from chest to about 4” above chest and back down
-perform slowly and I’m control of weight
-hold last rep on chest until you can no longer hold it
-make sure to use safeties

In hole bench press

-squeeze the dumbbell hard
-lower slowly and controlled
-focus on the muscles of your upper chest to lift the weight 
-keep your wrists under you (like you are going to punch someone)
-squeeze your glutes

Incline Single Arm DB Bench Press (L)

Incline Single Arm DB Bench Press (R)

Single arm incline press

-engage your core on the bench
-keep elbows slightly bent
-use your inner chest muscles to pull the weight up above you

Single Arm Fly (L)

Single Arm Fly (R)

-Bring the rope over your shoulders
-Pull the cable down using your abs
-control the weight 
-flex hard at the bottom
-come up slowly

Cable Rope Ab Curls

Superset

Chest 1

Love this routine! I do it as conditioner once a month.

Always good! O love the pump and the increase in my strength 😄

Chest 2

These routines are the best. I experience muscle shock after each routine! 👍🏾👍🏾👍🏾

Chest 1

Community

More workouts from Ryan Hall